BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 10 Box Jumps 10 DB Push Press 10 DB Step Back Lunges Rest 2:00 after every 2 rounds PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7/10 RPE Metcon (Checkmark) 20:00 EMOM Minute 1: 5 – 15 (Pull-Ups / C2B / BMU) Minute 2: 10 – 20 (Air Squats / Pistols) Minute 3: 5 – 10 (HSPU / Strict HSPU / Deficit HSPU) Minute 4: 8 25’Shuttle Runs Minute 5: Rest* Athletes choice of movements on Minute 1, 2 and 3.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM ( :40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: Hand Release Push Ups Minute 3: KB Swings Minute 4: KB Sumo Deadlift High Pulls Minute 5: Rest PERFORMANCE Push Jerk 5 @ 6/10 RPE 4 @ 7/10 RPE 3 @ 8/10 RPE 2 @ 8.5/10 RPE 1 @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 20 GHD (OR 30 AbMat Sit-Ups) 15 Calorie Row 10 DB Hang Clean & Jerk (5R/5L) (50/35) RX+ 70/50TARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Front Squats – Rest 1:00 PERFORMANCE Squat Snatch 10 @ 5/10 RPE 8 @ 6/10 RPE 6 @ 7/10 RPE 4 @ 8/10 RPE 2 @ 9/10 RPE *These are to be cycled. Start at 5/10 RPE and build to a heavy 2 reps. Metcon (4 Rounds for time) 4 Sets 200m Run 50 Double Unders 10 Overhead Squats (95/65) Rest 1:00 between sets.TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Ring Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ DB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE Conditioning (Checkmark) 10 Sets 1:00 Bike 1:00 Row 1:00 SkiUse the last 10 seconds of each minute to transition to the next movement. Stay in Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (Teams of 2) You Go, I Go 15 KB Swings (53/35) 15 Burpee Box Jump Overs (24/20) 15/12 Calorie BikeTARGET SCORE Target rounds: 10+ (Total)Read more